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Watermelon vs Fruit salad - In-Depth Nutrition Comparison

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How are Watermelon and Fruit salad different?

  • Watermelon has more Vitamin C than Fruit salad.

Watermelon, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Watermelon vs Fruit salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +25%
Contains less Sodium -80%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Equal in Iron - 0.25
Equal in Potassium - 116
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Magnesium +25%
Contains less Sodium -80%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Equal in Iron - 0.25
Equal in Potassium - 116

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +145.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +317%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B3 +100%
Equal in Vitamin A - 600
Equal in Folate - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +145.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +317%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B3 +100%
Equal in Vitamin A - 600
Equal in Folate - 3

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watermelon Fruit salad
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watermelon Fruit salad Opinion
Net carbs 7.15g 12.05g Fruit salad
Protein 0.61g 0.51g Watermelon
Fats 0.15g 0.03g Watermelon
Carbs 7.55g 13.05g Fruit salad
Calories 30kcal 50kcal Fruit salad
Starch 0g g Watermelon
Fructose 3.36g g Watermelon
Sugar 6.2g g Fruit salad
Fiber 0.4g 1g Fruit salad
Calcium 7mg 11mg Fruit salad
Iron 0.24mg 0.25mg Fruit salad
Magnesium 10mg 8mg Watermelon
Phosphorus 11mg 14mg Fruit salad
Potassium 112mg 116mg Fruit salad
Sodium 1mg 5mg Watermelon
Zinc 0.1mg 0.14mg Fruit salad
Copper 0.042mg 0.05mg Fruit salad
Vitamin A 569IU 600IU Fruit salad
Vitamin E 0.05mg mg Watermelon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.1mg 3.3mg Watermelon
Vitamin B1 0.033mg 0.011mg Watermelon
Vitamin B2 0.021mg 0.014mg Watermelon
Vitamin B3 0.178mg 0.356mg Fruit salad
Vitamin B5 0.221mg 0.053mg Watermelon
Vitamin B6 0.045mg 0.027mg Watermelon
Folate 3µg 3µg
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Watermelon
Tryptophan 0.007mg mg Watermelon
Threonine 0.027mg mg Watermelon
Isoleucine 0.019mg mg Watermelon
Leucine 0.018mg mg Watermelon
Lysine 0.062mg mg Watermelon
Methionine 0.006mg mg Watermelon
Phenylalanine 0.015mg mg Watermelon
Valine 0.016mg mg Watermelon
Histidine 0.006mg mg Watermelon
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.004g Fruit salad
Monounsaturated Fat 0.037g 0.005g Watermelon
Polyunsaturated fat 0.05g 0.011g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Watermelon
6
Fruit salad
Mineral Summary Score
6
Watermelon
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Watermelon
3%
Fruit salad
Carbohydrates
8%
Watermelon
13%
Fruit salad
Fats
1%
Watermelon
0%
Fruit salad

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 6.2g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 22)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.1)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.